NHS Weight Loss Plan

Use this free 12-week diet and exercise plan (downloaded more than 4 million times) to help you lose weight safely and keep it off.

The plan is broken down into 12 weeks so you can:

• set weight loss goals
• plan meals
• make healthier food choices
• get more active and burn more calories
• record your activity and progress

Finding it hard to stay motivated? Sign up for weekly weight loss email support from the NHS to keep on track.

Last updated 14 May 2025